Did you know that you get stronger and fitter in periods of recovery?
Yes, it’s true.
However, despite the fact that recovery is one of the biggest pieces to the the fitness puzzle, amateur athletes (runners, triathletes, cross fitters and everything in between) don’t take it very seriously.
Next to quality sleep (the MOST important part of recovery), stretching should be incorporated into your daily and weekly routine. Below we will discuss why this is so important and also share a few of our favorite stretches for triathletes and runners.
Check out the recording of our webinar:
“Running: Train Smart & Avoid Injury”
Part of this informative webinar includes stretches recommend by Dr. Bryan Del Rio
Two Types of Stretching
1. Dynamic stretches are controlled movements that prepare your muscles, ligaments and other soft tissues for performance. These are best done as part of your warm up routine before a workout, training session or race / event / game.
2. Static stretches are those in which you stand, sit or lie still and hold a single position for a period of time. These stretches should be held for at least 20 seconds and up to about 45 seconds. It is important you do NOT perform these stretches prior to exercising as they may actually increase the risk of injury. Instead, reserve these stretches to your cool down routine.
Make Stretching a Part of Your Routine
Today, we are specifically talking about the value of static stretching.
Regular (static) stretching can make a big difference in injury prevention and overall performance. It can also help alleviate stress.
Static stretching, should be reserved for the time immediately following your workout or as part of your cool down. If you are short on time a couple minutes of stretching is better than none at all. As a coach, I’d even encourage you to cut a workout short if it means getting in some stretching. THAT’S how important it is. Regularly reserving 5-20 minutes following your workout can go a long way in staying healthy.
Static stretching can also be used within a maintenance program. Personally, I enjoy stretching 2-3 days a week in the morning before I start my day. Mind you, I don’t usually workout until the afternoon.
Stretches For Triathletes & Runners
Below are a few of my favorite stretches. I’ve also included a short video at the very bottom with 3 extra stretches specifically for runners and triathletes.
If you’re not sure where to begin or if you would like a little extra help by professionals, check out Stretch Recovery Lounge in Ridgewood. Ask for Jake, and tell him RTA sent you :)